In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| running | 4 | 3:04:43 | 18.5 | (9:59) | 29.78 | (6:12) | 540 | | | | |
| Core Conditioning | 6 | 52:00 | | | | | | | | | |
| Orienteering | 1 | 40:07 | 3.31 | (12:08) | 5.32 | (7:32) | 116 | | | | |
| Turbo/Cycling | 1 | 40:04 | 8.95 | (4:29) | 14.4 | (2:47) | | | | | |
| Total | 11 | 5:16:54 | 30.76 | | 49.5 | | 656 | | | | |
| [1-5] | 5 | 4:24:54 | | | | | | | | | |
averages - rhr:43 |
7 AM
Core Conditioning 8:00 [0]
new stretches, side planks later in the day
6 PM
running 1:25:47 [3] 13.26 km (6:28 / km) +251m 5:55 / km
shoes: Hoka Speedgoat 5
MNR from Three Stags, Darley Bridge
standard route clockwise, but sticking to track/road alongside Clough/Cambridge Wood, short cut through Sheepwalk Wood and behind Pic Tor, good form
7 AM
Core Conditioning 12:00 [0]
new stretches, plus foam rollering and side planks later
11 AM
running warm up/down 10:16 [2] 1.4 km (7:20 / km) +21m 6:49 / km
ahr:129 max:152 rhr:43 shoes: Inov8 X-Talon 255
bimble to assembly and up and down path parallel with finish, some drills
Orienteering race 40:07 [5] 5.32 km (7:32 / km) +116m 6:48 / km
ahr:144 max:174 rhr:43 shoes: Inov8 X-Talon 255
EML Byron's Walk, Brown (middlegood rehearsal for JK with Alistair starting 4mins behind, caught Stuart Duckworth at #2 and weaved around with him for the rest of the course, finished a minute before Alistair
5th, 3.5mins behind Nerijus, Andy Simpson, and RR; 3 behind AL
Byron's Walk
7 AM
Core Conditioning 8:00 [0]
new stretches
10 AM
running intervals 45:10 [5] 7.92 km (5:42 / km) +183m 5:07 / km
ahr:135 max:163 rhr:42 shoes: Hoka Speedgoat 5
High Tor
same stretch as last year, about 20m climb over 220m: 1:01, 1:02, 1:04, 1:05
could only manage the 4 reps, would've been a drop on the with a race tomorrow didn't want to push it
5 PM
Core Conditioning 8:00 [0]
glute strength, including side planks
7 AM
Core Conditioning 8:00 [0]
KV's core-conditioning
5 PM
Turbo/Cycling 40:04 [3] 14.4 km (2:47 / km)
ahr:111 max:125 rhr:42
turbo session: duration: punk short films: 'Moody Teenager' and 'Debt Begins at 20'
7 AM
Core Conditioning 8:00 [0]
new stretches
5 PM
running (terrain and trails) 43:30 [3] 7.2 km (6:03 / km) +85m 5:42 / km
rhr:43 shoes: VJ Bold
Harewood Moor
terrain run, had to pay a visit before birds started to settle in, Garmin died again but route seems pretty close to last time (Jan 23), nice and steady
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